Essentials:
A.
15min EMOM
1. Dumbbell Front Rack Step Ups x 8 reps
2. Dumbbell Front Rack Step Ups x 8 reps
3. Hollow Hold x 30 sec

B.
For Time:
21-15-9
Dumbbell Power Clean and Jerk
Burpee Box Jump Overs

Fitness:
A.
15min EMOM
1. Dumbbell Front Rack Step Ups x 8 reps
2. Dumbbell Front Rack Step Ups x 8 reps
3. Hollow Rock x 15 reps

B.
For Time:
21-15-9
Dumbbell Power Clean and Jerk 50/35
Burpee Box Jump Overs 24/20

Performance:
A.
15min EMOM
1. Dumbbell Front Rack Step Ups x 8 reps
2. Dumbbell Front Rack Step Ups x 8 reps
3. Weighted Hollow Rock x 15 reps

B.
For Time:
21-15-9
Dumbbell Power Clean and Jerk 55/35
Burpee Box Jump Overs 24/20

Competitor Session 2:
A.
10min EMOM
Pausing Split Jerk x 1 rep
Build in weight to Moderate

B1.
4 Sets
Alternating Outside Hands toes to bar x 16 reps
Rest 90sec
B2.
4 Sets
Plank Slide outs x 16 reps
Rest 90sec